I started the post C5K runs (stepping stones and speed) and they are just too difficult. I normally have difficulty getting myself motivated but after those runs (which I've tried a couple of times each) - it's EVEN HARDER to get out there. I missed my run this morning and I'm not sure I'll be able to get myself out there.
How do I get out of this rut? Do I just go back to the week 9 podcast or do I keep with these C5K+ and just go easy?
I have felt like a real runner doing the C5K+ but my the middle I'm winded and ready for a walk break. I don't want to have come so far on this journey only to be discouraged now...
Help!
Have you tried simply running at your own pace without the podcast ? Or are you using the podcasts to achieve something specific?
No specific goal in mind - just using the podcasts for some structure and to start running a bit faster. I've tried listening to other podcasts (no music, just talking) but the lack of beat makes it harder to run. I may have to go back to my own pace, as you suggest. It was just discouraging that even at the end of week 9, I was only doing about 3.5km. I really wanted to hit the 5k mark in 30 minutes.
Well if you don’t use the podcast you can listen to your own choice of music instead? But I think your motivation is maybe affected by the fact that you didn’t do 5k in 30 minutes. Here’s the problem: you’re trying to aim for two targets at once, increasing your distance AND your speed. Go for distance first: when you can run 5k then go for speed but don’t try to build endurance AND speed at the same time. To get to 5k, just add three to five minutes to one of your runs each week - the other two should stay at 30 minutes. So two 30 minute runs and a longer one of 33, 36, 39, 42, 45 or 35, 40, 45. At your present pace 5k will take 43 minutes but your pace may even improve slightly as you built endurance. In any case that will get you to 5k in five weeks at most, maybe less. And what’s more you’ll have the benefit of all those extra runs in your legs. Then will be the time to think about speed if that’s what you want to do.
Also, try parkrun. Never mind that you can’t run all the way. Maybe even make it your long run. It will give you a PB for 5k, albeit a slow one as you’ve walked part of it, and you’ll be able to watch that PB improve (slightly) each week as you run more and walk less. Then when you finally run all the way, you will have a PB to work on a little at a time instead of trying to get to 30 minutes in one go. FWIW I set a new PB of 31’25” at my fast, flat parkrun yesterday - so I’m still not at 30 minutes three and a half months after graduating but I can run well over 5k now and boy, that PB felt good.
Great advice Arthur!!
Thank you so much for this advice, Arthur - I agree with Stevie that it's really great advice. You're right - my 5k took me 42 or 43 minutes. I'll keep on with the 30 minute runs, increasing slightly and not worrying too much about my speed for the moment.
Thank you again - it is much appreciated!
Wait, you've done at least one 5k already? Well done you! That gives you more options. Don't feel tied to the podcasts just because they carry the NHS C25k brand. There are lots of different approaches you can use. Increasing the duration of one run per week seems to be a feature of most of them though
When you do decide to do some speed work, be aware that the weekly run is NOT the place for that. That should ALWAYS be a slow run, no matter how good you get in future, though your definition of what counts as slow may change over time. I'll tell you one thing I'm really enjoying right now is something I got from an Edinburgh Marathon Festival 5k training plan.
Warmup walk
10 min slow jog
(30 seconds FAST run followed by 2 minute WALK) 6 times
10 minute slow jog
Warmdown walk
It will come to less than 5k because of the walking but don't let that bother you. Don't focus on overall time or distance for this, because that's not what it's for: it's a training activity not a race. Just enjoy the experience of the different speeds for the specified times. 'Fast' means as fast as is safe considering all the circumstances, including ground conditions - if there are rabbit holes for instance you have to be able to watch where you put your feet so that'll be slower than on tarmac but as fast as makes sense.
Great fun. You only do it once a week so it adds variety. You're supposed to increase the intervals in a certain way but I haven't, because the race isn't till May and it's only an eight week plan so I'll start it properly next year. I've just repeated the first one above once a week on a flat route and I've really enjoy it. It's fun to go flat out and not worry because it's only for thirty seconds. But on my other runs each week I go slowish for 5k and very slow if I'm trying to extend the distance.
Apparently different speeds develop different muscles. They say 80% of your training sessions should be at a slow pace but something like the above added in once a week at most, or even once a fortnight, is good.